How to Run with Proper Form and Technique

Running may be challenging, but it is an activity humans were designed to do, and it’s something nearly everyone can enjoy if we allow time and patience for our bodies to adapt to the demands of the sport. But that doesn’t mean that proper running form will come naturally for you.


If you were to watch 10 different people run, you would notice that each one has a distinctive style. There is not one “correct” way to run. You should run the way that is most comfortable and efficient for you. However, you can still fine-tune your running technique, whether you’re an experienced runner or a walker who is ready to jump into running. Every runner should understand the basics like proper breathing, posture and foot strike. With proper form, you can help improve your performance and decrease your risk of running ailments and injuries.

Proper Running Posture
Just as you should maintain good posture when standing or sitting, maintaining a relaxed, upright posture while running is essential. Good posture will help release tension and reduce strain in the neck and shoulders, which can prevent muscle fatigue. The idea is to run in a relaxed manner with as little tension as possible. Follow these four proper posture principles to do just that.

  1. Hold your head high, centered between your shoulders, and your back straight. Imagine your body is hanging from a string that is attached to the top of your head. Do not lean your head too far forward; this can lead to fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. While a backward lean is not as common, doing so puts greater tension on your back and legs, so avoid that, too.
  2. Focus your gaze approximately 30-40 yards in front of you. Looking down when running can lead to greater strain on the neck muscles and spine, which can lead to fatigue especially in the latter part of your run.
  3. Relax your jaw and neck. Holding too much tension in your face and neck can lead to tension in other parts of your body, making for an inefficient (and tiring) run.
  4. Keep your shoulders relaxed and parallel to the ground. Do not pull your shoulder blades together as this increases shoulder tension. Your shoulders should hang loosely with a slight forward roll for optimal relaxation. If your shoulders rise toward your ears or tense up during your run, drop your arms and loosely shake them out. Do this several times during your run.
Breathing
Over time, each runner will discover a breathing technique that works best for him or her. As to whether you breathe through your nose, mouth, or a combination of the two, is a personal preference. Most runners find that mouth breathing provides the body with the greatest amount of oxygen.

Whatever technique you choose to use, make sure your breathing is relaxed and deep. It may take conscious effort in the beginning, but deep abdominal or “belly” breathing is ideal for running. Most of the time, we breath quickly and shallowly into our chests. This may work fine for daily living, when the body isn’t demanding a greater need for oxygen, but it’s an inefficient—and even stressful—way to breathe when exercising.

To practice belly breathing, lie flat on your back with a book on your abdomen. Slowly inhale as you watch the book rise, then lower the book by slowly exhaling. This takes focus, but overtime you will find it easier to do this type of breathing during your runs.

Side stitches (sharp, cramp-like pain in the trunk of the body) are quite common among new runners, and they can really put a damper on your workout. One cause of side stitches can be shallow, upper chest breathing. This is where belly breathing helps tremendously. By inhaling and then forcefully exhaling through pursed lips, you can very often help prevent the dreaded side stitch. Maintaining good posture, with your body in an upright position, also allows for better lung expansion, therefore permitting for greater delivery of oxygen to the muscles.
InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

Whiplash Injuries

What is Whiplash Exactly?
What can you do for it?

Do you have neck pain from: 

  • A car accident?
  • Sports injury
  • Falling / hitting your head



Neck ‘Cervical’ Vertebrae in Red
Musculature of the neck
Want to know more???
Check out this article:





InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

Beth Rodden – Climbing Back

Beth Rodden; One of the world’s best rock climbers in the world used a lot of physiotherapy to help with her torn labrum in her shoulder from climbing. 

What is a torn labrum in the shoulder? 

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

Advanced Clinical Therapy

What is Advanced Clinical Therapy?

How can a Physiotherapist work with you to help you realise your goals?

Getting at the Root Cause of the injury
Advanced Onsite Physiotherapy Preparation using K-Tape
Advanced Ankle Treatment
Working out a tight IT-Band  – Game Prep – Worlds 2014

Laying Out – Going for it – World Ultimate Club Championships 2014


Here is a great Article written by a Physiotherapist that talks about what can be done!

Check out the article here:


How can physiotherapists use advanced clinical techniques to help you realize your goals?

by: Vancouver Physiotherapist Travis Dodds

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

How’s Your Stroke?

Treating swimmers and in particular Triathletes in the clinic has piqued my interests to learn how to swim better. 



2008 Vancouver BG Triathlon World Championships – Photo by Bob Stoffberg




As an ex-cross country runner back in the day and and recently began road riding on my one year old newish bike, I can begin to appreciate what it would be like to have done a swim first before hand. 


Conferring with my colleague, Heather Camenzind, a physiotherapist at INSYNC PHYSIOTHERAPIST who has not only dedicated her spare time in progressing her profession skills but also become adept in triathlon training as an Ironman, “Ironwoman”, she has given injury prevention talks in all three areas and also has taught technique classes in water running for supplemental training.

As a result, I’ve begun my training in swimming and have found some really swim techniques that could be beneficial for both the beginner, intermediate and advanced swimmers.

Enjoy:

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

InSyncPhysio: Leah’s Testimonial

Check out the results that some clients are having at INSYNC PHYSIO!

INSYNC PHYSIO helped with Leah’s Whiplash and neck and shoulder pain!

She gained her movement back sooner!

Leah benefited long term from going to INSYNC PHYSIO!

INSYNC PHYSIO helps Leah get back to doing the things that she really Loves to do again like rock climbing & yoga.

INSYNC PHYSIO helps her with her Goals!

INSYNC PHYSIO helped her do her first Triathlon!

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

Getting at the root cause of your Sport Injuries / Spinal injuries

Need help with an injury?

Want to get back playing your sports (Recreationally, competitively or professionally)?

Need help with your neck Whiplash / car accident injuries?

Do you have nerve pain or headaches?

Do you have chronic pain or chronic tightness issues?

Does your back or hips limit your mobility or decrease your confidence in doing physical activities / sports?

Did you have knee, shoulder, ankle, wrist, elbow, hip or back surgery?

Do want to run your first 10 km or half marathon injury free?

Were you a previously an elite athlete and now just starting up a training program and unsure of how past injuries will affect you?

Want to run faster?

Want to player stronger?

Want to feel better?

Want to recover faster?

At INSYNC PHYSIOTHERAPY, we connect you with how you can really move again!!!

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

Shoulder Strengthening Tips

Have you had issues with shoulder weakness in the past? Do you want to work on creating a strong base and strengthening the muscles of your shoulder blades to give you that strong stable base of support for your rotator cuff and to help keep the shoulder blade and rotator cuff muscles working in together properly?

Whether it’s stronger shoulders for rock climbing, throwing & laying out in Ultimate frisbee to assisting with pain control from shoulder impingement from day to day lifting, this is a great exercise for you. Yes, you also need to stretch out other muscles that most like be tight, such as the Lats, delta, pecs or biceps.

Check out the exercise above!

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INSYNC PHYSIOTHERAPY provides services in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS. We also accept WorkSafe BC & ICBC claims. We are excited to be providing integrated patient–centred health care services to help you get back “InSync” with your optimal health & maximum potential for sport, work or play. 

We are committed to give you the highest level of professional care & service (one-on-one 30-60 minute dedicated appointments) while utilizing latest advances in physiotherapy & health care to treat the underlying cause(s) of your problem. 

Contact Us:
UNIT #102 – 4088 CAMBIE STREET            
Vancouver, BC, Canada V5Z 2X8
Telephone:+1 604 566 9716
E-mail: Send Email 
Hours:
Mon—Fri:7am—7pm
Saturday:8am—2pm


InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

InSyncPhysio: Inner Core Strengthening Tips

Do you ever have lower back pain?

Do your hips, pelvis and lower back get tight constantly?

Perhaps inner core strengthening is what you need. Whether it’s competitive sports to amateur or recreation sports or living an active lifestyle where you want to walk / hike again, training your core can help you move the way you really want to move again.

Check out the following on inner core activation:

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.